Our Recipes

There’s one more benefit to warm weather that you may not have considered – fresh produce. Finally, it is time for tasty fruits and vegetables to be in season. Celebrate this momentous occasion by splurging on one of these delicious salads. Part of being healthy is eating healthy – and salads are a great step towards a more nutritionally balanced diet. Salads provide a lot of fiber, which can help lower cholesterol and prevent constipation. Additionally, they usually include important nutrients such as vitamin C, vitamin E, folic acid, lycopene, and alpha-/beta-carotene. So what are you waiting for? Indulge in some green salad recipes today!

Spinach is a superfood that also happens to make a delicious salad. Paired with almonds, and strawberries, this delectable treat is slathered with a homemade dressing concoction of sesame and poppy seeds, sugar, paprika, and Worcestershire sauce.

This salad takes a little less prep time but is still just as good. Simply combine Bibb lettuce, radishes, and asparagus and coat with the mustard, vinegar, and olive oil mixture! Your palate will appreciate the simplistic flavors.

If you’re looking for texture, this salad has got it. The pea shoots, radishes, and baby artichokes all provide a kick of flavor while making your mouth feel good. And who could forget the homemade Parmesan croutons? They’re obviously the best part of any salad!

Try this for a little ethnic flair in your salad. The thin rice noodles, soy sauce, and fish sauce all add interesting tastes to traditional greens. Plus, the pork loin or tenderloin gives you a nice kick of protein.

Arugula tastes much better than plain lettuce – and it sounds fancier too. Couscous and lentils are a power combo of nutrition. Plus, there’s the added bonus of cucumbers, cherry tomatoes, and feta cheese. Top with the homemade lemon vinaigrette.

Berries are finally starting to bud, so why not put some in your salad? This salad calls for strawberries and blueberries, which are delicious together. Add in some avocado and almonds for a protein boost and drizzle with lemon poppyseed vinaigrette.

Kale has more flavor and crunch than spinach, so it works well in this salad. Combined with red cabbage, green cabbage, an apple, an avocado, almonds, and black currants, you’re bound to a heaping serving of fiber. Plus, the maple orange tahini dressing is good enough to eat by itself.

Everyone knows they should eat healthy, but sometimes bad food just taste soooo good. The following recipes might not be as satisfying as a Big Mac… but they at least have some of the flavors you crave. For once, both your heart and your tongue can be happy at the same time!

Winter isn’t coming – winter is here. And what’s the number one thing you want to do in winter? Stay warm and eat! It’s a primal urge, that feeling of stuffing your stomach full of calories and fat. Your body simply wants to store calories for the rough and cold times ahead. Well, body, we have evolved to the point where we don’t need 30 extra pounds of winter fat! Unfortunately, it’s hard to tell your stomach that… so here are a few healthy winter recipes that will satisfy your cravings without making it hard to fit in your clothes.

You might be craving carbs when it gets cold… so here’s a good solution! Pair delicious gnocchi with dark leafy greens, diced tomatoes, and white beans to get a vitamin kick. Throw some mozzarella cheese on top to let it get all gooey and creamy. Serve steaming hot straight from the skillet for optimum taste. This meal is low calories, low cholesterol, high fiber, high calcium, and heart healthy so you don’t have to feel bad indulging in delicious pasta.

You know those cheddar biscuits from Red Lobster? These are sort of like those… only a lot healthier! Instead of packing in a pound of butter, this recipe only calls for three tablespoons of the decadent ingredient. Additionally, it uses fat-free buttermilk and fat-free sour cream to cut down on needless calories. As a bonus, the onions add some immunity-boosting vitamin C to the mix!

One way to turn up the heat in winter is to eat spicy things, like tacos! Instead of ground beef, this winter recipe calls for Westsoy Cubed Seitan… but don’t freak out. You won’t even notice it’s not meat once you cook it in sriracha and mix it in with the other ingredients. Lentils, red onions, bell peppers, garlic, and a sweet potato all add necessary nutrients that will give you energy and vitality.

Get your daily dosage of veggies with this melting pot of fun. It includes carrots, celery, leeks, parsnips, potatoes, fennel, butternut squash, bay leaves, and a bundle of fresh herbs! Your body will be overwhelmed with a multitude of energy-providing nutrients while your tongue is romanced by the savory combinations of flavor.

Meat pies are one of those comfort foods that always lights a roasting fire in your tummy, which is perfect for when there’s a blizzard outside. Using lean lamb mince is healthier than traditional meat, and a lamb stock gives it even more of a unique flavor. Carrots, peas, and tomatoes add in nutrients you may be lacking in your diet.

Unfortunately, there’s really no way cookies will ever be considered “healthy.” Unless of course your only ingredients are vegetables mashed into dough and slathered in vegetable puree icing. But who really wants to eat a vegetable cookie? Not us.

We’re all about health, but even we recognize the power of the Christmas cookie. It is a holiday tradition that cannot simply be forgotten or overlooked. There’s nothing much better in life than indulging in the sweetness of a freshly baked chocolate chip cookie. Ok, so you can’t cut cookies out. But, you can make them healthier. Here are a few healthier Christmas cookie recipes to make your holiday a little less fattening (which means, yes, you can have that extra cookie after all).

Going vegan with your cookies means you cut out the animal products that contain cholesterol. The delicious chai flavor comes from ground cardamom, ground cinnamon, ground clove, and ground ginger, all of which combine to give you that unique taste. Pair with a cup of freshly brewed chai tea for additional tastiness!

Get your daily dose of fruit with this cranberry-infused cookies. The combination of dried and fresh cranberries gives the filling an interesting texture that will have your mouth yearning for more. The honey-flavored cookie offsets the zest of the spiced filling and provides a necessary sweetness.

Because this recipe uses only the whites of the egg, it definitely cuts back on unnecessary cholesterol. Additionally, only 1/3 cup of sugar is used for a whole batch, which really isn’t too terrible. Combined with an overdose of coconut, almonds, and cherries… these cookies ALMOST sound good for you. Almost! Nevertheless, enjoy, the tastiness without feeling too guilty.

These cookies cut out fat, sugar, cholesterol, and sodium for a wholesome treat. The whole wheat flour adds a boost of fiber so that your digestive system has some help during this carbo-fat-sugar heavy holiday. The lemon glaze on top is healthier than thick and gloppy icing, not to mention it taste incredible! Your mouth won’t even be able to tell the difference between these and normal sugar cookies.

Gluten isn’t a bad thing for everyone, so don’t let that be the only reason you try this recipe. However, if you are allergic to it, it can definitely cause some problems, which means this recipe is a nice dessert to try that won’t upset your stomach. Rice flour, tapioca flour, and potato starch act as the flour replacements, and add an interesting taste to these delectable cookies.

Truffles are always one of the most delicious things about Christmas, and these specific truffles won’t let you down. Dates give the cookie a natural sweetness (instead of the usual combo of milk and sugar). Honey, peanut butter, cocoa powder, graham crackers, and rolled oats add additional satisfying flavors. The best part? You don’t even have to bake them!

Whole wheat flour and flaxseed gives these cookies a fiber punch that you may be lacking. The unsalted almonds are also good for you and give the biscotti that extra nutty crunch. Dark chocolate chips add that scintillating bitter cocoa flavor, while the dark brown sugar and vanilla add just a touch of sweetness.

When you think of shortbread, you probably think of one thing – BUTTER. However, this recipe has found a way to make the same delicious shortbread cookies without using 23498 sticks of butter. Simply replace some of the butter with applesauce, and you have a slightly healthier cookie that maybe you won’t feel so bad about eating.

The holidays are a time of gift-giving, being together with family, and… eating. Don’t lie, eating all of the holiday desserts is pretty high on your list of good things about Christmas. Unfortunately, most of these delectable sweets aren’t exactly good for your health. In fact, they are downright terrible for your body (especially your waistline). Before you collapse in a pile of misery from learning this fact (which you probably already knew but were just ignoring), know that there is a solution to this terrible problem. There are plenty of healthy holiday desserts out there that taste just as good as your favorite fatty ones. Instead of using 16 sticks of butter for one serving, less dangerous substitutes are used to create a sweet treat that can’t be beat. Don’t believe it? Try some of these healthy holiday desserts for your next holiday party and watch as everyone compliments you on the new recipe.

Christmas is all about cookies. Whether you need several dozen for a cookie exchange or just a couple to feed to Santa, this cinnamon and pecan flavored sugar cookie is sure to delight. A dash of light brown sugar and nutmeg give it that delicious holiday smell and taste. With low cholesterol, low saturated fat, and low sodium, and 87 calories per cookie, this snack is a nice alternative to the standard sugar cookie.

Just imagine eating a slice of this cake with a warm cup of hot chocolate while sitting next to a roaring fire. Yes! The pecans in the crumb topping are good sources for a number of nutrients, including iron, potassium, zinc, copper, and phosphorus. The cranberries in the cake itself are classified as a superfood, and are great for preventing or treating urinary tract issues. With one slice coming in at 297 calories, it’s a bit of a splurge but definitely worth it.

If you’re not on pumpkin overload from Thanksgiving, then this is the perfect little snack after a big holiday meal. It’s light and creamy with a decadent taste that lingers in your mouth. The unsweetened pumpkin gives you a nice serving of vegetables for the day, while the nutmeg, vanilla, and cinnamon do a happy dance on your tongue. Each serving is 288 calories (there’s four servings to a batch), so try not to eat the entire recipe yourself.

The thumbprint is another cookie exchange favorite. Outshine all the other thumbprints in the exchange with this sumptuous raspberry treat. Raspberry jam, lemon juice, and ground cinnamon combine for a tart yet sweet flavor that packs a punch. It’s another cookie that is only 87 calories per serving, so just remember to limit yourself so you don’t eat an entire day’s calories in one serving.

Whether you serve it warm or cold, rice pudding is a yummy and filling dish. Long-grain rice provides healthy carbohydrates, while crushed pineapple, raisins, and chopped apricots give you a fresh dose of needed fruits. Egg whites provide a punch of protein without the cholesterol of the egg yolks. And with a caloric content of just 170 per serving, you can pig out knowing that you won’t be doing too much harm.

Nothing says “holiday dessert” like dark chocolate. Paired with zesty orange, the combination will make your mouth and belly happy. This cake has a double dose of chocolate with cocoa power and bittersweet chocolate, as well as a double dose of orange with juice and liqueur. Each piece is 175 calories, so you can indulge without being too depressed about the demise of your midsection.

These cookies are great because you can bake them ahead of time without worrying about them getting stale. The sharp taste of ginger is offset with warm cinnamon and sweet brown sugar undertones. Molasses provides a delectable sweetness, while a little bit of butter pulls everything together. When you’re ready to serve these, add some frosting to make your gingerbread family come to life.

Again, if you haven’t apple-ed yourself out over Thanksgiving, these delicious personal-size fritters will be sure to delight. Stuffed with cubed apples, apple juice, and cinnamon and then slathered with a powdered sugar and honey glaze, you will feel all warm and tingly after eating one of these. Each fritter is only 214 calories, so you don’t have to feel like you’re destroying your body with each bite.

Thanksgiving is just around the corner, which means it’s time to start preparing the feast menu. Instead of sticking with the same traditional food items, why not try a healthier variation of classic dishes? Some things, like the turkey, you can’t abandon. But side dishes like stuffing, mashed potatoes, and gravy can all be tweaked for a take that is lower in calories and fat. Try some of these healthy Thanksgiving recipes to revitalize your holiday meal!

Normal stuffing gets a bit boring after a while, especially after your third helping. This variant utilizes fresh herbs for a fragrant taste, along with multi-grain bread for higher fiber content. The prosciutto adds a delicious savory punch, while the pears add delicate sweet overtones. This may in fact be your new favorite dish – be sure to make enough to go around, as this recipe is for 12 servings!

Mmm… sweet potatoes. This dish makes a great alternative to dessert-style candied casseroles by utilizing the natural sweetness of the potatoes and honey. No added sugar is sure to make your waistline a little bit happier. Fresh ginger, ground cardamom, and walnut oil add interesting flavors that will make these potatoes taste out of this world.

Pumpkins are good for something other than jack o’lanterns and pumpkin spice lattes! They also make a killer soup that is the perfect accompaniment to a fine Thanksgiving meal. This recipe doesn’t include any cream, opting for fat-free milk instead. Touches of cinnamon and nutmeg will soothe your palette, while onions provide provide a savory sizzle to this traditional fall soup.

Everyone loves the green bean casserole! While the usual way of making it involves quite a bit of unhealthiness, rest assured that this alternative still tastes just as great (if not better). It skips the canned soup and instead creates its own creamy white sauce using fresh mushrooms, sweet onions, and low-fat milk. Freshly breaded sliced onions are a great touch to top off the dish. The recipes calls for frozen green beans, but try adding fresh ones for an even better alternative.

Before you say “EW!”, wait a second. These are not the gross boiled brussels sprouts from your childhood that you were forced to eat. These are a scrumptious delicacy! These sprouts are finely seasoned with olive oil, kosher salt, and black pepper, then roasted in the oven until crispy and golden brown.

Unfortunately, innocent and benign gravy is one of the worst culprits for calories on the Thanksgiving table… which is doubly sad because it’s also one of the tastiest things on the table! One way to tone down the fat is to use vegetable oil instead of turkey drippings in this recipe – it is actually cholesterol free. Another tip is to use a gravy separator to skim off most of the fat in the gravy.

By choosing these healthy Thanksgiving recipes, you can still celebrate the holiday without the guilt that comes with overeating. And even better… this year, you might even lose a pound or two over the holidays!

It is our goal to help you heal as fast as possible. While we can take care of your wounds, help you with home exercises, and manage your medications, we can’t control your entire lifestyle. It is up to you to maintain a healthy diet. Food is the fuel that keeps your body running. Doesn’t it make sense to use the best fuel possible in order to get the best results?

The things you eat do affect the rate at which you heal. Choosing to eat healthy meals, like the options below, should decrease the time it takes for you to start feeling better.

With a myriad of helpful ingredients, this soup is a veritable healing serum. The pieces of astragalus root are historically proven to prevent common illnesses and boost the immune system. Additionally, garlic can act as a natural antibiotic and ginger doubles as a natural anti-inflammatory agent. And if that wasn’t enough, the shiitake mushrooms and mushroom stock combine to create a powerful immunity booster.

Everyone knows the value of omega-3 fatty acids. Salmon is a food that is packed to the brim with that heart-healthy oil. Additionally, the fresh parsley from the salad is loaded with antioxidants to help your body heal faster. The red chiles also contain capsaicin, which has been found to help relieve pain, making the healing process a whole lot smoother.

Ok, disclaimer: desserts aren’t really good for you in excess. But you need to be happy while trying to heal, so indulging in a sweet treat every so often is fine if you do it the right way. This particular dish is grain, sugar, and dairy-free! The cocoa used for that chocolately goodness is also packed with antioxidants – almost three times more than the amount found in green tea.

Carrots are known to have antioxidant powers. But did you know… they are packed full of beta-carotene, vitamin C, vitamin K, potassium, and fiber as well! The warming cinnamon can help to regulate your blood sugar levels and has both antifungal and antibacterial properties. This strange mix of flavors invokes a slightly sweet aroma that is pleasing to the palate and will not disappoint.

Soups are really the universal healing food because they soak up all of the nutrients of the ingredients used in them. This delicious cabbage soup is no exception. It is packed with garlic, which acts as a shield against infection, colds, and heart disease. Cabbage also contains vitamin C and K and is thought to help the body detoxify.

Tired of eating the same old tasteless bowl of leaves? Spice up your salad with these exotic salad recipes. It is possible to satisfy both your mouth and your lovehandles at the same time – you just have to know what you’re doing! Using fresh, in-season ingredients to make an interesting combination of flavors is key!

Unwilling to give up meat for a meal? No worries, because this delicious steak salad has you covered. With a hint of mustard flavor, the decadent taste of white mushrooms, and the scintillating spice of green peppercorn, your mouth will be begging for more.

BBQ chicken is one of the tastiest foods to have ever been created. So it makes perfect sense to combine it into a salad so to spread its good taste. Add in some freshly grilled corn, black beans, and crushed tortilla chips for a bit of crunch.

If you are trying to take a break from meat, this all-vegetarian salad will have you salivating. Roasted beets cause your taste buds to tremble, while freshly toasted walnuts give you the crunchiness you crave. Finish it off with goat cheese for a delectable dish.

While the summer temperatures have recently taken a plunge (curse you, global warming), they will soon begin to rise again. We have plenty more sweat-dripping, sunshine-filled days ahead of us. What’s one of the best ways to keep cool under the sizzling sun? Smoothies! In case you don’t live on the planet, a smoothie is a delicious icy beverage featuring ingredients that are blended into a fine and smooth consistency.

Not only are smoothies good for keeping cool, but they are also good for people who may not be eating a healthy diet. Great tasting smoothies can be created using plenty of fruits, vegetables, and other foods that help balance out a diet. Additionally, high calorie or high protein smoothies can be made for people people who are having trouble eating, such as chemo patients or people with stomach issues.

Peruse our selection of healthy smoothie recipes to see if there is one that sounds good to you!

At first, this might seem like a strange combination. But just take one sip, and you’ll instantly feel the therapeutic effects of the ginger on your stomach. It’s the perfect beverage for helping to ease the discomfort of digestion, heartburn, and nausea.

You probably don’t enjoy eating your leafy green vegetables with a fork… so why not give it a go with a straw? With powerful ingredients such as apples, kale, orange juice, and flaxseed, you’ll get a supercharged boost of energy to last you through the day.

If you’re a fan of apricots, you’ll just die for this delicious treat. The key is to use fresh apricots, as they taste amazing and they’re packed with vitamin A to help with your eyesight. Other ingredients include orange juice, wheat germ, nuts, and a banana.

If you’re using our therapy services, chances are you’ll be working your body hard. You need to recharge and get back the energy you used for your exercises. This berry-heavy beverage includes strawberries, blueberries, and raspberries for a nice fruity goodness.

Summer is a great time to try fresh fruit you usually can’t find other times of the year, like kiwis and honeydew! This is a sweet yet low-sugar alternative when compared to other drinks. Plus, it’s filled with vitamin C and potassium which contribute to healthy bones and teeth.

Avocado and raspberries – do they go together or not? Your mind might tell you no, but let your taste buds give it a try. You won’t be disappointed. The creaminess of the avocado is packed with protein and healthy fats and adds thickness to the smoothie.

Summer is here, which means you are probably craving something sweet and refreshing to cool you off! Before you overindulge yourself into a sugar coma, why not try some of these healthier options? There are ways to make your taste buds happy without making your blood sugar cry out in protest. Fruits may sound scary, but believe it or not, they can taste absolutely wonderful when prepared the correct way. And ice cream with low sugar might cause you to shake your head, but it is still just as satisfying as the original. Keep yourself on a healthy path by pampering yourself with these healthy summer desserts!

Packed with two cups of fresh berries, this dessert will be a delectable treat for your mouth. It is also made with fat-free cream cheese to lower fat content, as well as fat-free Greek yogurt for a burst of protein.

If you have a craving for a cupcake that you just can’t get rid of, this light and fluffy option will certainly do the trick! If you’re using Weight Watchers, each cupcake is only 3 points! The secret is using egg whites instead of the entire egg.

Summer is all about the citrus, which means this naturally sweet dessert will have you salivating. It uses 4 whole cups of fresh honey tangerine juice, which takes about 12 to 15 tangerines to produce. That is a lot of fruity goodness packed into a single serving!

Avocados are a world-renowned superfood that act as a great source of protein and healthy fat. In fact, each popsicle has 1g of protein, which is 1g more than a normal, sugar-ridden popsicle. Plus the recipe calls for almond milk which is perfect for those with lactose intolerance.

Cherries are a delicious summer-time snack, and they make an even better homemade sorbet! You hardly have to add any sugar to this recipe, as the natural sweetness of the cherries provides enough flavor. Each serving is only 46 calories and has a whopping 20% of your daily value for vitamin A.

Nothing beats the refreshing taste of lime on a hot summer day. Instead of fattening yourself on a slice of key lime pie, try this lower calorie alternative. With 7g of protein and a sweetness derived from honey instead of sugar, this dessert will quickly move to the top of your list.

This blueberry dream is a little higher on the calorie side (it is a cake, after all), but the 4 cups of blueberries do help to make up for it a little. Paired with the superfood ginger, healthy egg whites, and fresh lime juice, your tongue won’t have any complaints at all.

These bars are like having a tall glass of strawberry lemonade, except with the obscene calorie-count! Each bar features a heaping of strawberry jelly and lemon juice, paired with a freshly hulled and quartered strawberry slice on top.

Tofu has a bad name, but don’t knock it until you try it. It has the magical ability to take on the taste of whatever you are cooking it in, so by adding melted chocolate you will make it decadent. The ground cinnamon and vanilla extract won’t hurt, either.